2022-11-20, Sunday - Energy 15% / Sleep 90% / Feeling 70-80%-ish (struggling with fatigue & nausea)
Successes:
Managed an almost pure cold shower again, I think that’s the first time since jab#3.
Again NO trophy: for doing back exercises late…
New Habits: 
5’ Worry time (
), 5’ plan time (), 1-2h me time.()
Lower back: More exercises (), hanging , massager , HWB ()
Roll out mat 2x/d for back exercises. ()()
Teeth every bathroom time, 1h after meals, 30’ from nux ()()
Yoga Nidra if tired after lunch or not tired in evenings ()
Never “twist” torso while or after eating
Cold shower every time I get lower back unrest. ()
Replacing apple psyllium with pure psyllium at night. ()
Calves: massager(, heat(), stretches(), squat(), arnica ()
Reduce chocolate cos of histamine
Drink even more when taking pills. Breaks?
Spit xylite out after rinsing my teeth with it, as it’s a sugar (lipids).
Today’s symptoms sorted by the ACR 2016 criteria
Widespread pain, WPI = 11 of 19 areas: limb-Ache 8 (20%, stiff 10%) + spine-pain 3 (10%), shoulder-girdles/hips 0 chest / abdomen / jaw 0
Symptom severity, SSS = severity 10 of 12: Fatigue 3 (90%), insomnia 3 (10%), fog 2 (15%), headache 1 (50-5%), GI 1 (10%), depression 0
Triggers & resulting Symptoms
JAB#3 (2022-11-07)/MCAS/histamine-Symptoms/Triggers/Treatments (click for details): "20%" altogether. Sinuses, paranasal and frontal with headache 5-20%, nausea 0-60%, white lips 30-50%, "ill ache" off and on 20-30%, sliding around indoors 0-60%, burning tongue 0%, nostril-'cold' 0%, cold intolerance 10% (mainly cold shower possible). Nov 17th 15:00 breaking down 'ill'. 18th directly before getting up energy suddenly down from 20 to 10%. 10th/11th day after the jab.
Jab#3 2022-11-07 at 12:00 (H1 2nd gen. antihistamine 4h before it and every evening)
Increasing: Up and down at the moment.
nausea: 0% → 30% → 14:50 60% 15:40 50%… 16:00 30-0,
sinuses: 0% → (headache) (nostrils)
“skating”: 0%-20%-60%
white lips: 30% -50%
eyes: 60%-80% (“green-white face”)
specific Ill Ache: 20-30%
cold intolerance 10% - managed a cold shower for once at least. Should remember to put that here too.
SLEEP (click for details): 8h20, up x (27'), all deep ✅ ➔ Feeling ?80% well, Ache 1? of 7 ✅, getting up: ?80%/1 ✅. Nostrils ?20% stuffy ?20% of the night.
A3 teeth cold shower! p0 6 Sleep cream 0:30- Why not 21:00?
Memos: Lower Back: short exercises, twist-stretched, yoga & hanging. massager.
1:40 5’ 70%/3/15% p0 st1 sip fw1’ deep air A4
(nostrils0% nauseous5% Sinuses0% headache5% sore throat5%)
3:10 7’ 70%/3/15% p0 st1 sip fw1’ deep
(nostrils10% nauseous5% Sinuses5% headache5% sore throat10%)
4:55 10’ 70%/3/15% p0 st1 sip fw1’ deep air 2x
(nostrils10% nauseous5% Sinuses5% headache5% sore throat10%)
7:?? 5’ 70%/3/15% p0 st1 sip fw1’ deep air
(nostrils15% nauseous5% Sinuses10% headache20 → 50% sore throat15%) - neck → 30%: massager & HWB.
-9:17 70%/3/15% p0 st1 deep air
B1-4 9:40 5‘ in part-sun, stools firm
Sum: 9h17-30-(5+7+10+5=)27 = 8h47-27 = 8h20, up x (27’), all deep
ACTIVITIES (aim: 40% energy) ➔ ACHE: 80-70%/2-3 ➔ TT 2:2(or 3:1?) (on ice) ➔ 70%/3 
, resting ➔ 70%/3
ACTIONS ➔ PAINS: except GI: OK till wind/bloating at 18:00, no idea what that might be. /, esophagus: Pressure after capsules at 16:00 /, jaw x5’’ , pee pain: 0xp1-2 lower back unrest .
Touch: Covid: Weather: Indoors Outdoors . Putting on more, still OK.
Treatments
Docs:
Online course ACT (acceptance and commitment therapy) starting Oct 24th, about 2h per week.
Chinese Acupuncturist - Session #32 on 4th., after 14 days “Energy still pretty stable at 20%, despite jab-nausea…”
Session #33 indefinite.
Alternative health practitioner: appt. on Dec 6th.
3rd jab on Nov 7th… 
SELF-PHYSIO (click for details): 96' (RR: 0)
white_check_mark: airing 3x2’, cold shower 1x(10’), alternating shower 0x(10’), cream/oil fc/ey/hd/ft 5x1’, teeth 3x2’, HWB 2x3’, breath exercises 5x1’, Y. Nidra 0’, massage gun 5x3’, plantar/calf stretch 5x1’, acupressure 2x1’, palpate 5’, belly 3’, back 10’, !!aloe vera 0x1’, twist-stretch 1x1’, yoga/stretching x1’, sun (2)x5’, hang 2x1’. hunchback-pillow 5’, wart x1. neck 1+ x1’, RR:
Combine: next?
neck 2 0x1’, workout 7’, horse stance 1’, balance roll standing 5’, breath-hold 12’, jolt-jump 1’, marionette-hang 1’, shaking dance 1’, bent leg fall 1’.
Supps Nov 19th (46 supps): Supp costs:~426€/m (19th): 19th Need to check the pill amounts per tub now that I'm simplifying the system for preparing them, they didn't seem correct.... 19th: Found some more I'd forgotten to take x30 for the monthly cost. Nov 19th: Changing from annoying small compartments to tubs for each time of the day will make me more flexible and stop things from jumping out easily. Nov 19th: Vit.C not with copper I found a note, so Cu in the evenings and vit. C the meals before till I get tat sorted. Nov 17th/18th: Resuming olive leaf extract and normal reduced glutathione, starting TMG (in same amounts as B3), trying pure/organic psyllium at night now in almond milk: then pectin? Adding aloe vera to this list. 14th: Started Levagen+PEA. Nov 14th: Increased B2 from 1x to 3x400, cos of the deficiency (max 1.5g)! 14th: Increased B3/Niacin/nicotinic acid powder to 0.8, 0.8, 0.6g (evening less). 14th: Need to remember A1 early. 7th: Check fisetin. 4th: +Cu for high dose vit. C again for 8 weeks from Nov 4th. 4th: Energy better since restarting quercetin & feverfew. New idea: Creatine? ATP again, encapsulated, for phosphate?? PLANNED/TAKEN TODAY: click for details:
ZERO now: Arg, mum, NAC 1*.5g, NADH, Rib, Se, Sr, Zn.
REGULAR as of Nov 18th (46 supps: ALA .2g, aloe 50+ml/d, alpha-GPC 1x150mg, apigenin 1x50mg, B2 3x400mg, B3/Nia 2x0.8+0.6g, B5/Panto: 1-3x.5g B12 1x5mg/4m, C up to 3x2x.5g, Cr 8x0.6g, Cu 2mg, 0(-2) DAO before meals, D3 20.000 IE = 500mcg, + K2 (MK7) 200mcg, EGCG 1x(50%, incl. theanine?).5g, EllagicA 2x.2g (+43mg vit. C), eleuthero 2, Fev .4g (+.2g MSM), Fis: 0x196mg. Ga: back to 3x0.3g+2x.6g=2.1g, Gi 3x168mg, Glutamin: 0.6g, Glutathione 4x250mg, Hon (2%)x2x.4g=16mg, huperzia 1x0.2mg, Luteolin .2g, Ω3 1x5mg, Mg Gly 2x50mg, Mg Mal 2x45mg, Mag threo 50g, monk’s fruit 0.1g, myo-inositol 1x1g/1!d, olive leaf extract 2x.75, P5P 0x27mg, Levagen±PEA 1x0.4g, Ps (Pe?), Pf 3x.35g, pine bark 2x.5g, PQQ 1, CoQ10 (ubn) 1x.1g, Qc 4x.5g, Rs (50%) 2x.4g, Ro 2x.35g, Rutin: 1x522. Sa .1g, Sily (80%) 1x.5g (+83mg L-cholin), The 2x.2g (+.15g polyphenols), TMG: as much as B3.
What-when-details: Updated Nov 14th: add B5, TMG, added aloe 18th
EARLIER!
0 +0.25 GABA?
18:50-19:10…21:00…21:30 “16:15” preparing pills
/18:55 “18:15” A1 PF#1 2 mg mal, mag threo. 1Lut.
0 5’ empty = praps-worry time.
/19:30 “18:30” myo-inositol (try → every evenings) + teeth
/21:00 “19:30” A2 PF#2, 1x300mg GABA Cr#1+2, 0(-1)P5P, Qc#1. Meal: 1PQQ, 5ml Ω3 & 1xHon. CoQ10 (oil). 500mg B2#1 (draxe) also for sore throat (lifescience)) monk’s fruit. Cu with amino acids (to counteract high dose vit. C, not together with vit. C = 0.
/20:00-21:00 Meal 20: ’ 0 xylit. Back exercises late. Soak seeds/ aloe/ TMG/
/21:15 “20:30” pre-A3 agigenin 1h before bedtime + teeth
“20:30” chamomile
/22:50 “21:00” A3 PF#3 300mg GABA & .6glu & Qc#2 1xHon + 1 Rupafin.
“23:00” A4 300mg GABA + teeth
0x2 Psyllium.
0 added 250mg GABA.
/9:40 B1-4 5’ in “sun” “07:00” ALA, 1Ro, Qc#3 Rs#1 SAM-e EGCg + Fev/MSM + Sily +2The +Fisetin. 0(-2)xNADH.+Rut. Back exercises. Soak seeds.
Teeth
10:40-11:05 Meal 0’ in sun (cos of TT). aloe. TMG.
/11:50 ’ in sun C1-4 “MEAL!” 3!Cr#2 .6GABA#4, gink#1, 0 Zn, mag gly, pine bark#1. 3x.5gC#1 (0 NAC)+PEA + Rutin + vit.D3 1/wk. + 1x alpha-GPC. (C1:)400mg, vit.B2 500mg B2#2. 2x eleuthero. 1x hup. OlivLeaf#1
“after muesli” C5 glutathion
0 xylit
0 nux
/ teeth
/13:50 “11:00” D1 (ex-C4) + Teeth (+2h/) gi#2 1 Ellagic acid#1
/15:05-15:35 “14:00” 0 Meal ’ in sun +aloe
/15:45 “14:15” D2/3 ’ in sun 3x.5gC#2 , 3!Cr#3, .6GABA#5, gink#3 OlivLeaf#2, pine#2. B2#3.
/15:50 “after lunch” D3+ glutathion.
/16:00 xylit,
/16:50 “16:15” teeth
/17:35 “16:15” nux
/17:40 “16:15” preparing pills
/18:40 A1 “18:00”
/18:40 D4 “17:00” (“meal/acids+2h”) Ellag#2, Qc#4.Rs#2, +1Ro
myo-inositol
Eat + aloe + PQQ+Ω3
A2 + apigenin
eve:
(Nov 4th, Jan 10th: B12 5mg methylcobalamin s.c. 2022-04-10, last: 2022-10-25?)
The day's 16 supp-compartments (10', plus 5' making capsules), Nov 15th
Pf: 1A1+1A2+1A3, alpha GPC:C2. B3: 0,8A2,0,8C3,0,6D3. C:2A2+2C3+2D3 8Cr: 2A2+3C1+3D2, Ell: D0+D4. 4-5xGa: a2,a3,a4,C1,D2, Gi: C2,D0,D3 Glutamin: A3 (0c1) Glutathione: “C5”, “D3+” (after meal). Hon:A2.A3. Oliv leaf extr:C1D2. pine:C1D2. Qc: A1.A3.B3.D4 Ro:B2,D4 Rs:B3,D4 SINGLE: A1: 2x mag mal, Luteolin. mag threo. myo-inositol (15’ before meal 1x/(2)d) A2: 1xCu (separate from P5!)+0P5+1xQ1 (->ubiquinone <150mg/d! atm ubiquinol). (A2:Ω/Pq:meal, A3: apigenin) B1:0Fis.B2: ALA. B3:Sa. B4: 2Th EGCG&Fev/MSM&Sily C1: 2x alpha GPC. eleuthero. huperzia. C2:0Zn 2Gly C3:PEA+Ru+vitB2, DAO before risky meals? monk’s fruit usually evenings, aloe vera. D3 1x/wk.
(A2:0Se), (0NAC: A3, B1,C1,C3,D2)
Development
Optimized the supp infos as from “tomorrow”, now I’m starting with a tub per intake. Corrected a few not so important mistakes, like not taking as much glutathione as I’d actually decided upon.
‘Research’ today: Only bits’n’bobs like deciding against further huperia and alpha GPC.
ToDo: RSM Webinar on fibro on Oct 10th, on fatigue on Oct 25th, on lipids Nov 15th - still need to get round to that and the MCAS summit before that.
Lessons in self-care #485 Managed earlier evening meds.
Reasons to be cheerful #514 Managed more than I thought, moving more, going out more, rather than being indoors helps.
- My food apparently minus broccoli…
- 1st Jab-sfx-summary, last edit: Feb 7th.
- My blog references, e.g. abbreviations, supp chart/overview
- My “How to symptom track & trigger hunt”
- Next up…: Summaries